w15 – shoulder!

Activity: weights
Training Partner: NA
Calories intake: 3587
Cal Burn : 3014

Barbell Shoulder Press

Set 1 : 50.0×12
Set 2 : 65.0×7
Set 3 : 65.0×7
Set 4 : 65.0×7

Dumbbell Front Raise

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12

Dumbbell Front Raise

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 30.0×12

Full Range Of Motion Lat Pulldown

Set 1 : 40.0×12
Set 2 : 45.0×12
Set 3 : 45.0×12
Set 4 : 40.0×12

Standing Low Pulley Deltoid Raise

Set 1 : 30.0×12
Set 2 : 30.0×12
Set 3 : 35.0×12

Face pulls

Set 1 : 55.0×13
Set 2 : 80.0×10
Set 3 : 80.0×12
Set 4 : 80.0×10

Damage: Lev, rhomb , tres major, pec minor.

NOTES: I have no idea what i am doing.

w15 – legs

Activity: weights
Training Partner: Joel
Calories intake: 3350
Cal Burn : 3001

Barbell Full Squat

Set 1 : 60.0×10
Set 2 : 80.0×8
Set 3 : 100.0×6
Set 4 : 120.0×3
set 5 : 130.0×1

Leg Press

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 220.0×10
Set 4 : 220.0×10

Barbell Lunge

Set 1 : 60.0×8
Set 2 : 60.0×8
Set 3 : 60.0×8

Seated Leg Curl

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 65.0×12
Set 4 : 65.0×12

Leg ext

Set 1 : 60.0×12
Set 2 : 60.0×13
Set 3 : 60.0×13
Set 4 : 65.0×12

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Calf Press On Leg Press Machine

Set 1 : 180.0×25
Set 2 : 220.0×25
Set 3 : 220.0×25
Set 4 : 220×25

EZ-Bar Curl

Set 1 : 35.0×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Damage: Lev, pec minor. Coming good. No major issues at the moment.

NOTES: Lot of things been happening this week. Things were not the greatest training wise, back to it today though. So i hope we can pick up the intensity soon.

w14 legs etc

Activity: weights
Training Partner: NA
Calories intake: 3105
Cal Burn : 3878

WARMUP: 10 Mins HiiT

Leg Press

Set 1 : 220.0×10
Set 2 : 220.0×10
Set 3 : 220.0×8
Set 4 : 220.0×8
Set 5 : 220.0×8
Set 6 : 220.0×8

Seated Leg Curl

Set 1 : 40.0×20
Set 2 : 60.0×13
Set 3 : 60.0×12
Set 4 : 60×12

Leg ext

Set 1 : 60.0×10
Set 2 : 52.5×15
Set 3 : 52.5×15
Set 4 : 55.0×19

Calf Press On Leg Press Machine

Set 1 : 260.0×20
Set 2 : 260×20
Set 3 : 260×20
Set 4 : 260×20

Cable Wood Chops

Set 1 : 40.0×10
Set 2 : 45×10
Set 3 : 45×10
Set 4 : 45.0×10

Dumbbell Walking Lunges

Set 1 : 40.0×7
Set 2 : 40.0×8
Set 3 : 40.0×8

KB SLDL

Set 1 : 32.0×12
Set 2 : 32.0×12
Set 3 : 32.0×12

Damage: Lev, rhomb , tres major, pec minor. Coming good. No major issues at the moment. Still there but not being annoying or tight.

NOTES: Starting with HiiT when i can. Everything else was pretty good. Finished off with 4 games of squash. Epic failure of underwear during set 2 of leg press. Was that loud people turned around to see what it was.

w14 – shoulder etc

Activity: weights
Training Partner: NA
Calories intake: 2854
Cal Burn : 2750

Barbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 60×8
Set 3 : 65×8
Set 4 : 65×6
Set 5 : 50×12

Standing Low Pulley Deltoid Raise

Set 1 : 32.5×10
Set 2 : 32.5×12
Set 3 : 32.5×12
Set 4 : 17.5×15

Barbell Shrug

Set 1 : 180.0×10
Set 2 : 180.0×10
Set 3 : 180.0×10
Set 4 : 180.0×10

Dumbbell Front Raise

Set 1 : 40.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 30×12

Face pulls

Set 1 : 65.0×10
Set 2 : 72.5×10
Set 3 : 72.5×10
Set 4 : 42.5×15

Cable Triceps Pushdown

Set 1 : 60.0×15
Set 2 : 60×15
Set 3 : 60×15
Set 4 : 40×20

EZ-Bar Curl

Set 1 : 32.5×8
Set 2 : 32.5×10
Set 3 : 32.5×8
Set 4 : 32.5×8

Dumbbell Tricep Kickback

Set 1 : 15.0×10
Set 2 : 17.5×10
Set 3 : 17.5×10

Damage: Lev, rhomb , tres major, pec minor.

NOTES:

w14 – Back

Activity: weights
Training Partner: NA
Calories intake: 2840
Cal Burn : 2844

Barbell Bent Over Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 70.0×10

Barbell Deadlift

Set 1 : 70.0×5
Set 2 : 85.0×5
Set 3 : 95.0×3
Set 4 : 125.0×5
Set 5 : 145.0×3
Set 6 : 160.0×1
Set 7 : 100.0×8

Pull Ups

Set 1 : 7 Laps/Reps
Set 2 : 8 Laps/Reps
Set 3 : 6 Laps/Reps

Cable Seated Row

Set 1 : 82.5×10
Set 2 : 82.5×8
Set 3 : 65.0×10

Straight Arm Push Down

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Wide-Grip Lat Pulldown

Set 1 : 60.0×11
Set 2 : 60.0×10
Set 3 : 62.5×8

Unilateral cable row

Set 1 : 55.0×10
Set 2 : 55.0×10
Set 3 : 55.0×10
Set 4 : 55.0×10

Damage: Lev, rhomb , tres major, pec minor.

NOTES: None

w14 – chest

Activity: weights
Training Partner: NA
Calories intake: 2950
Cal Burn : 2844

Dumbbell Incline Bench Press

Set 1 : 55.0×11
Set 2 : 65.0×8
Set 3 : 65.0×8
Set 4 : 65.0×8

Cable Cross Over

Set 1 : 45.0×10
Set 2 : 50.0×10
Set 3 : 60.0×10
Set 4 : 65.0×10
Set 5 : 35×15

Dumbbell Bench Press

Set 1 : 70.0×6 (mastoid pressure)
Set 2 : 70.0×6
Set 3 : 70.0×8

Dip

Set 1 : 0.0×10
Set 2 : 0.0×10
Set 3 : 0.0×10

Palm up low cable fly

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 42.5×10

Barbell Close Grip Bench Press

Set 1 : 60.0×8
Set 2 : 60.0×8
Set 3 : 60.0×8

Dumbbell Concentration Curls

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Standing Biceps Cable Curl

Set 1 : 65.0×10
Set 2 : 65.0×8
Set 3 : 45.0×12

Dumbbell Tricep Kickback

Set 1 : 15.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Machine Inner Chest Press

Set 1 : 60.0×12
Set 2 : 60.0×11
Set 3 : 60.0×11

Damage: Lev, rhomb , tres major, pec minor.

NOTES: The weekend I played squash, started swimming, walked a whole bunch and went back to karate. Getting some cardio in. Still have this wicked bad coughing. These sessions are being reviewed. I am getting some guidance from a few new people. Had my spine redone first time this year actually so i was surprised. It needed doing for sure. Hope this moves me forward out of the funk.

w13 – legs etc

Activity: weights
Training Partner: NA
Calories intake: 3028
Cal Burn : 2844

Barbell Full Squat

Set 1 : 70.0×6
Set 2 : 80.0×5
Set 3 : 95.0×5
Set 4 : 102.5×5
Set 5 : 110.0×4
Set 6 : 120×3
Set 7 : 130×1
Set 8 : 100×6

Barbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10

Leg ext

Set 1 : 52.5×20
Set 2 : 52.5×20
Set 3 : 52.5×20
Set 4 : 52.5×20

Standing Low Pulley Deltoid Raise

Set 1 : 25.0×10
Set 2 : 31.25×10
Set 3 : 31.25×10
Set 4 : 32.50×10

Glute ham raise

Set 1 : 0.0×6
Set 2 : 0.0×10
Set 3 : 0.0×10
Set 4 : 0x6

One arm Kb Swing

Set 1 : 20.0×10
Set 2 : 20.0×12
Set 3 : 20.0×12

KB SLDL

Set 1 : 32.0×12
Set 2 : 32.0×10
Set 3 : 32×12

Seated Calf Raise

Set 1 : 80.0×12
Set 2 : 90.0×10
Set 3 : 90.0×10

Dumbbell Lateral Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Damage: Lev, rhomb , tres major, pec minor.

NOTES: Sick for a week. Flu , Sneezing , chest infections. Gave me some time to work on mobility. Everything is feeling better now in the shoulder. Squats were a little weak.

w13 chest

Activity: weights
Training Partner: NA
Calories intake: 2988
Cal Burn : 2758

Bench Pushups

Set 1 : 20 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 60.0×8
Set 3 : 60.0×8
Set 4 : 60.0×8

Palm up low cable fly

Set 1 : 40.0×10
Set 2 : 42.5×10
Set 3 : 42.5×10

Dumbbell Incline Bench Press

Set 1 : 75.0×6
Set 2 : 75.0×5
Set 3 : 75.0×5
Set 4 : 50.0×10

Dip

Set 1 : 0.0×8
Set 2 : 0.0×8
Set 3 : 0.0×8

Barbell Decline Bench Press

Set 1 : 60.0×6
Set 2 : 62.5×9
Set 3 : 62.2×8

Alternate Hammer Curl

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Barbell Close Grip Bench Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×8

Cable Triceps Pushdown

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10

Cable Crunch

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10

Damage: Lev (major pain), rhomb , tres minor, pec major, scalines.

NOTES: Still alot of strain on the shoulder. NOt so bad anymore but it’s still there. Affecting chest.

w12 – back and stuff

Activity: weights
Training Partner: NA
Calories intake: 3288
Cal Burn : 2958

Barbell Bent Over Row

Set 1 : 60.0×10 (mastoid was pulling)
Set 2 : 60.0×10
Set 3 : 60.0×10

Barbell Deadlift

Set 1 : 80.0×6
Set 2 : 80.0×10
Set 3 : 120.0×6 (lower back was not feeling it today)
Set 4 : 120.0×6
Set 5 : 120.0×6

Pull Ups

Set 1 : 6 Laps/Reps (Getting better but pain in the tres minor after 5-6 pullups)
Set 2 : 6 Laps/Reps
Set 3 : 6 Laps/Reps
Set 4 : 6 Laps/Reps
Set 5 : 6 Laps/Reps

Unilateral cable row

Set 1 : 50.0×10
Set 2 : 60.0×10
Set 3 : 65.0×10 (PB)
Set 4 : 35.0×20

Face pulls

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 40×12

Wide Grip Lat Pulldown

Set 1 : 55.0×10
Set 2 : 55.0×9
Set 3 : 55.0×10

EZ-Bar Curl

Set 1 : 32.5×10
Set 2 : 32.5×10
Set 3 : 32.5×8
Set 4 : 32.5×8

Dumbbell Tricep Kickback

Set 1 : 12.0×10
Set 2 : 12.0×10
Set 3 : 12.0×10

Straight Arm Push Down

Set 1 : 40.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12

Damage: Lev (major pain), rhomb , tres minor, pec major, scalines.

NOTES: Still having issues with strength. Noticed my lifts have not increased in a long time, stagnation time. Body comp isn’t so bad it’s changing still. Everything else is stalled. hmmm What to do.

w12 – leggies

Activity: weights
Training Partner: NA
Calories intake: 2500
Cal Burn : 3244

Barbell Full Squat

Set 1 : 60.0×8
Set 2 : 80.0×6
Set 3 : 90.0×6
Set 4 : 100.0×5
Set 5 : 100.0×5
Set 6 : 100×5
Set 7 : 80×7
Set 8 : 60×10

Leg Press

Set 1 : 220.0×8
Set 2 : 220.0×8
Set 3 : 220.0×8
Set 4 : 220.0×8

Calf Press On Leg Press

Set 1 : 220×25
Set 2 : 220×20
Set 3 : 220×25
Set 4 : 220×20

Seated Leg Curl

Set 1 : 60.0×12
Set 2 : 60.0×12
Set 3 : 60.0×12
Set 4 : 60×12

Dumbbell Tricep Kickback

Set 1 : 15.0×12
Set 2 : 15.0×10
Set 3 : 15.0×10
Set 4 : 15.0×10

Alternate Hammer Curl

Set 1 : 45.0×10
Set 2 : 45.0×10
Set 3 : 45.0×10

Damage: Lev (major pain), rhomb , tres minor, pec major, scalines.

NOTES: Horrible day today. Left food at home, didn’t have anything to eat at the store at work. So i was pretty staving and feeling weak at gym. Still did a decent session not great. But the bro’s at gym asked if i wanted to play some squash to finish off. So had 2 games to finish.

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